Grounding + Centering Meditation

Hi,

My name is Allison Richard,

And I invite you to join me for some grounding and centering in this moment.

So as we get started,

Just allow yourself to take whatever position will feel the most supportive for you and will allow you to feel the most connected to your body.

So whether that's coming to sit so that you are feeling your sits bones and your pelvis being connected to whatever it is that you're choosing to sit on,

Or maybe that means coming to lie all the way down and really feeling more of your body being connected to that support underneath you.

And whichever you choose as you start to settle in,

Just going to start with a little tool and technique to hook up the central and governing meridians in our body.

So the energetic lines that run parallel to that central channel of our spine and our nervous system.

So you're going to take one of your middle fingers and place it in your navel in your belly button.

And then you're going to take the other middle finger to the space right between your eyebrows to that third eye point.

And it doesn't matter which hand goes where.

So just choose whichever feels most natural and comfortable to you.

And then if you haven't already,

Just allowing yourself to let your eyes flow closed.

And with your eyes closed,

You're just going to start to push in lightly on those two points with your middle fingers.

And then as you push in,

Kind of pull up just a tiny bit,

Almost like you're just hooking those two points in and up together.

And then as you sit with the fingers resting in these points,

Just taking a deep breath in through your nose.

And then opening your mouth,

Exhaling,

Just sighing your breath out,

Letting it go.

And then doing that again,

Taking a deep breath in,

Sighing that breath out,

Letting it go.

Just continuing to breathe in this way at your own pace,

At your own rhythm,

Inhaling in through the nose and letting that breath release out through the mouth.

As you do,

Just allowing yourself to focus on that center channel of your spine,

Maybe noticing if you're starting to feel a little more centered and connected.

Maybe noticing if your energy feels like it's just starting to calm and slow down a little bit.

And as you continue to breathe,

Maybe starting to feel your shoulders drop.

Maybe starting to feel the jaw relax or feeling a sense of softening through the abdomen.

So a place a lot of us tend to hold some tension and tightness when we're feeling a little bit stressed or feeling like we need to protect ourselves in any way.

And you can leave the fingers resting where they are for as long as you would like.

At any point,

You'd like to release the hands,

Just naturally let them go.

If the arms get tired,

Just letting your arms and hands come to rest wherever it's comfortable to you.

And again,

Drawing your attention back to that center line of your spine and on your next inhale,

Just imagine that you can start to press your breath deep down into your torso towards the very base of your spine,

Down towards your sacrum and your tailbone,

Really into that entire bowl of your pelvis at the base of your spine.

Allowing that breath as it moves down just to let you start to feel a little more rooted.

And then beginning to imagine that you could actually grow roots from that tip of your tailbone down into the ground in the support beneath you.

You can allow those roots to look however you would like,

Maybe even giving them a color that feels strong and anchoring to you.

And just like the roots of any plant or tree,

Bring a nourishment up into the entire plant.

Just allowing these roots that you've created to bring up any sort of nourishment that you might need in this moment that would make you feel a little bit more centered.

And as we continue just letting those roots effortlessly nourish you in whatever way you need.

And on your next inhale,

Starting to imagine that you can actually breathe all the way down the legs into the soles of your feet and the tips of your toes.

Just allowing this breath as it flows through your body to also start to just redistribute the energy in your body.

So maybe noticing any places where it feels like maybe there's some tension or tightness.

Any places that energy might feel a little stuck for you.

So maybe taking any extra energy that's hanging out near the head or the neck and just imagine it being evenly redistributed throughout the body.

So there is as much energy in the soles of your feet and the tips of your toes as there is at your head and in your mind and in your thoughts.

Just drawing your attention back down towards your feet.

And on your next exhale,

Just starting to feel the soles of the feet,

All the muscles on the bottom of the feet and the tips of the toes beginning to just relax.

Kind of like a wave in the ocean,

Allowing that relaxation to start to flow its way up to the tops of the feet and the ankles.

Then further letting it move its way up into the shins and the calves,

Releasing any tightness in the calves.

Letting it move up into the joints of the knees,

Releasing any tension or tightness in the knees.

Allowing it to move up into big muscles at the thighs.

And then feeling a little more length through the hamstrings at the backs of the thighs.

Bringing your attention and your breath back up to your pelvis,

To your hips.

Just imagining where each leg comes to plug up into your hip on either side of your spine.

And then deep within that joint,

Just feeling a sense of release of any sort of tension or tightness.

Feeling a sense of freedom and balance in the hips.

Drawing your attention up to your lower belly.

So from your navel down to the tops of your hips,

To your low back.

On your next exhale,

Just seeing if you can find any softness through that lower belly.

As the lower belly begins to soften,

Maybe feeling just a little bit more freedom and space through the low back.

And then seeing if you can find that same softness through the upper abdomen.

Feeling to relax from above the navel to the base of the rib cage.

Just giving your organs,

Your muscles permission to let go.

Feeling a little bit more space and length through the mid back.

And then breathing up into the chest and the rib cage.

Just feeling your breath expanding the front to the chest and the sides of the ribs.

And as you exhale,

Maybe noticing if you can feel any tension start to melt across the upper back.

You have that tightness around the shoulder blades or even just that feeling of carrying the weight of the world.

Just starting to let that go.

And then again,

Starting to feel the shoulders dropping even further.

Having that sense of relaxation to flow down the links of the arms all the way into the palms and the tips of the fingers.

Then bringing your awareness to your throat and your neck.

Allowing your breath to clear out any sort of congestion through the throat.

Any tension or tightness through the muscles of your neck.

Starting to relax all the muscles of the face.

Softening through the jaw and the cheeks.

Relaxing through the ears and the nose.

Starting the eyes and the temples at the sides of the eyes.

And then starting to soften any of those lines of tension across the forehead.

So those lines of tension that tend to creep in when we're thinking or processing.

And then as the muscles of the face soften,

Just feeling all of the sides and the back of the head beginning to relax.

And then giving your brain permission to relax.

Then on your next inhale,

Starting to draw your breath all the way from the soles of your feet up the length of your body towards the crown of your head.

As you do,

Just drawing in any of those qualities of grounding or rooting that you'd like.

And as you exhale,

Allowing your exhale to flow from the crown of your head back down the body towards the feet and the toes.

Allowing your whole body to start to just be open and receptive.

And then again,

Inhaling from the soles of the feet up the body,

Feeling more grounded and anchored.

As you exhale,

Just feeling more of a sense of receptivity,

Trust.

Taking one more inhale,

Just breathing into the body.

As you exhale,

Just sighing it out and letting it go.

And in your own time,

Just bringing your attention back into all of your body.

Again,

Feeling that support underneath you.

As you're ready,

Just starting to bring little tiny wiggles into the tips of your toes.

Flexing or circling the ankles.

And just letting that movement start to work its way up the body,

Up the legs,

Into the torso,

All the way up in whatever way feels good to you.

As you do,

Just allowing yourself to slowly begin to let your eyes float open whenever you feel ready.

Just taking those feelings of grounding and centering back into the rest of your day.